Effective Ways to Sleep on Your Side without Shoulder Pain

As humans, we spend almost a third of our lives sleeping. Therefore, it is important to ensure that we sleep comfortably and without any pain or discomfort. However, if you are someone who experiences shoulder pain while sleeping on your side, this can be quite challenging.

Shoulder pain can be caused by various factors such as rotator cuff injuries, frozen shoulder syndrome, arthritis or simply from poor posture throughout the day. Regardless of the cause, there are certain tips and tricks that you can follow in order to get a good night’s sleep even with shoulder pain.

Choose the Right Mattress and Pillow

One of the key factors to consider when trying to alleviate shoulder pain while sleeping is choosing an appropriate mattress and pillow. A good quality mattress should provide enough support for your entire body so that your shoulders don’t sink too deeply into the surface causing them to rotate forward which puts pressure on them.

Similarly, pillows play an important role in promoting proper spinal alignment while you sleep. For side sleepers with shoulder pain it’s crucial they choose a pillow which supports both their head and neck together keeping their spine aligned properly.


– Medium firm mattresses are recommended for side-sleepers.
– Memory foam mattresses contour well around your hips & shoulders providing relief.
– Pocket spring mattresses also provide great comfort


– Contour pillows help keep spine aligned
– Cervical “roll” pillow helps fill gap between neck & bed

Change Your Sleeping Position

If you have tried everything possible but still experience persistent shoulder pains while sleeping on one particular side then try changing sides! This may sound simple but sometimes just switching up which arm acts as a “pillow” can take significant pressure off your sore spot allowing more restful sleeps.

Alternatively other positions like lying onto back could work equally well however may take some adjustments, especially if you have been a side-sleeper for many years.

Try Using Heat or Cold Therapy

Heat and cold therapy can help alleviate shoulder pain while sleeping. Applying heat to your shoulder before bedtime helps relax the muscles as well as increase blood flow to the area. You could use either warm compresses, electric blankets or even hot water bottles.

On the other hand, cold therapy can be effective in reducing inflammation and dulling pain in your shoulder area. Ice packs or frozen peas wrapped in a towel are great options for applying cold to affected areas of your body.

Consult Your Doctor

If none of these tips seem to work for you then we highly recommend seeing a doctor who specializes in musculoskeletal disorders such as an orthopedic specialist they will conduct X-rays & MRIs along with physical examination discovering underlying issues that might be causing problems.

In conclusion, there are ways to sleep on your side with shoulder pain without exacerbating symptoms. Investing in appropriate bedding material (mattress&pillow) coupled with changing positions regularly is one way among several others mentioned above that could provide relief- ultimately helping achieve restful & rejuvenating sleeps night after night!